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Are you only a few weeks into your pregnancy but feeling like your stomach is about to pop (and maybe even look like it too? That dreaded first trimester bloating is one of the first symptoms of pregnancy you may notice, and it can be super uncomfortable.
For most people, the changes in your hormones related to your growing baby are to blame, but there are several other factors that may play a role in the bloat. And several of these you can influence by making a few minor changes in your daily life.
In today’s guide, we are going to chat about all things first trimester bloating, from what causes it to several remedies you can try to help relieve your symptoms.
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Understanding First Trimester Bloating
Before we get to all the remedies to help you beat the bloat, it’s important to understand what is happening to your body and why it is so bloated in the first place. There are three main reasons why your stomach feels distended during those first 12 weeks of pregnancy: hormone levels, digestive slowdown, and fluid retention.
All these factors are a loop that impact each other but here is the general idea of what is happening:
The hormone progesterone increases rapidly during the first trimester of pregnancy. This is an important hormone to help maintain the lining of your uterus and sustain the pregnancy until. While this is so important, at the same time progesterone slows down your digestive tract making it take longer for food to move through your system. When your intestines slow down, you get more stool and gas can build up in your system.
At the same time, the hormones in your body encourage it to hold onto as much fluid as possible to help support the growing baby. This can lead to swollen fingers, swollen ankles, and bloated stomach.
Remedies for Bloating in Early Pregnancy
Bloating is a perfectly normal symptom to have in early pregnancy, so it can be hard to completely prevent it until your hormone levels begin to settle. That being said, there are plenty of options to help reduce the symptoms and manage bloating to help you be more comfortable during your pregnancy.
Be mindful of any diet changes
Bloating can be triggered by any diet changes, regardless of pregnancy. And you may not think your diet has changed much since getting pregnant, but it may help to do an inventory of what you have been eating lately. Is there anything out of the normal? Or any cravings that have influenced the way you eat, such as an increase in dairy products?
First trimester morning sickness can make it hard to have an appetite and eat much at all, so it is understandable if you are in survival mode and only eating what you can tolerate. Keep a food journal for a few days so you have an understanding of what you are eating and if there are any triggers that could be influencing your first trimester bloating.
You also could be making a conscious effort to eat more healthy food (which is great!) If you have recently increased the amount of fiber in your diet this can cause constipation and bloating if you consume too much at one time. Increasing your fiber is great but try to do it slowly so your digestive system can adjust.
Eat fewer gas causing foods
There are lots of foods that tend to produce more gas as they move through your digestive system, so it is best to try to limit these foods:
- Beans and Legumes
- Cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, and kale)
- Onions and garlic
- Carbonated beverages
- Dairy products
- High-fat foods
- Artificial Sweeteners
Limit salty snacks
Cravings are a normal part of pregnancy and manifest different for everyone. If you have been craving salty over sweet, chances are you may have been consuming more salty snacks than usual.
Excess sodium can cause your body to retain fluids (even more than it already is), which can contribute to feeling bloated. Salt is contained in just about everything, not just the obvious snacks like chips and crackers. While everything is fine in moderation, to limit your salt intake try to eat mostly whole food instead of prepacked, processed snacks or cook meals at home instead of grabbing fast food.
Eat smaller meals
When it comes to beating that first trimester bloat, think smaller more frequent meals over your typically three meals a day. Loading up on a big meal all at once can lead you to feel very full and bloated for hours due to your slower digestive system. Smaller meals more often give your body more time to process each meal without being overloaded and cause less gas.
Eat slow
Slowing down your eating pace can be a helpful strategy for managing bloating during early pregnancy. When you eat too quickly, you’re more likely to swallow air, which can contribute to feelings of bloating and discomfort. By taking your time with each bite, you allow your digestive system to process food more efficiently, reducing the likelihood of experiencing bloating after meals.
Drink plenty of water
Staying hydrated is so crucial during early pregnancy (and really your whole pregnancy), especially when dealing with bloating. Drinking an adequate amount of water helps to keep your digestive system functioning smoothly by helping everything move through your body and can prevent constipation, which often accompanies bloating.
According to ACOG (American College of Obstetricians and Gynecologists), pregnant women should aim to drink somewhere between eight to 12 8-ounce glasses of water a day, or a total of 64-96 ounces per day. As a nurse I usually recommend patient aim for the higher end of that, but having a goal is so important to keep you on track!
You can also increase your consumption of hydrating foods such as fruits and vegetables to help sneak in some of that hydration. Avoid excessive consumption of caffeinated or sugary beverages, because they can increase dehydration and bloating.
Always keep a water bottle with you and make a goal to drink a certain amount of them per day to help you stay on track!
Drink with a glass, not a straw
This may seem like a silly suggestion but trust me it makes a bigger difference than you think. Drinking your water through a straw increases the likelihood of swallowing air along with that water. And like we’ve talked about before, any increase in air in your stomach leads to gas and bloating.
Try to drink most of your drinks out of a glass, mug, or even a cute water bottle that doesn’t have a straw like this one to see if that makes a difference in your first trimester bloating.
Get some exercise
Incorporating regular, low-impact exercise into your routine can be a game-changer when it comes to managing bloating during early pregnancy. Activities like walking, swimming, or prenatal yoga can help stimulate digestion and promote healthy bowel movements, reducing feelings of bloating and discomfort.
Aim for at least 30 minutes of exercise most days of the week but listen to your body and adjust the intensity as needed. Even just a 10-minute walk around the block can help get your digestive track moving and reduce bloating.
Remember to consult with your healthcare provider before starting any new exercise regimen during pregnancy to ensure it’s safe for you and your baby.
Try a probiotic
Considering taking probiotics may offer relief from bloating during early pregnancy. Probiotics are beneficial bacteria that support a healthy balance of gut flora, aiding digestion and reducing gas production. Incorporating probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi into your diet can also provide a natural source of these beneficial bacteria.
While probiotics are great for digestion, they can take weeks before you see results so don’t expect an overnight fix with just one dose.
Herbal remedies
Considering herbal remedies might help ease first trimester bloating. Peppermint tea is known for its soothing effects on the stomach, while ginger tea or supplements can also help with digestion and reduce nausea.
Just be sure to check with your healthcare provider before trying any herbal remedies to make sure they’re safe for you and your baby. And always stick to recommended dosages to avoid any potential issues.
Try over the counter remedies
If bloating persists despite lifestyle modifications, over-the-counter remedies such as simethicone may provide temporary relief. Simethicone works by breaking down gas bubbles in the digestive tract, making them easier to pass and reducing bloating and discomfort. If constipation is causing your bloating stool softeners like MiraLAX and Colace can help get everything moving again.,
However, always consult with your healthcare provider before taking any medication or supplement during pregnancy.
Avoid eating before bed
Avoiding eating right before bedtime might help alleviate first trimester bloating. When you lie down after eating, gravity isn’t helping with digestion, which can lead to discomfort and bloating. Aim to finish your last meal or snack at least a few hours before hitting the hay to give your body plenty of time to digest properly. This simple adjustment could make a big difference in how you feel come morning!
Wear loose fitting clothing
It may not quite be time for maternity clothing, but opting for loose-fitting clothing can be a simple yet effective strategy for managing bloating during early pregnancy. Tight clothing, especially around the waist, can constrict your abdomen and exacerbate feelings of discomfort. Instead, choose clothing with elastic waistbands or a relaxed fit to allow your belly to expand comfortably.
Not only will you feel more at ease, but you’ll also be able to move around more freely, which is always a plus when you’re dealing with bloating.
Summary of Remedies for First Trimester bloating
Navigating bloating during early pregnancy can be challenging, but with a few simple strategies, you can find relief and enjoy a more comfortable journey. From mindful eating habits to staying hydrated and incorporating gentle exercise, there are plenty of ways to ease bloating and support your overall well-being. Remember to listen to your body, consult with your healthcare provider as needed, and prioritize self-care throughout your pregnancy.
By taking proactive steps and making small adjustments, you can tackle bloating head-on and embrace this special time with greater ease and comfort. Wishing you a happy and healthy pregnancy journey ahead!
For more first trimester tips don’t forget to check out our Ultimate First Trimester Checklist or our list of First Trimester Must Haves to help you survive the first few months of pregnancy!